Fu Fu's l337 journal

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  1. #8776
    fiendish thingy
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    Today -

    warm up

    bench press -
    4x5 w/ 235 lb (felt easier than last week. maintain 4x5 next week)

    weighted chin up -
    3x3 +65 lb (do 3x2 next week)

    unilateral viking press -
    3x6 each side w/ bar +60 lb PR (these sets were really tough and took everything I had, at least on the left side. do 3x5 next week)

    feet on bench weighted inverted row -
    3x8 +40 lb (felt easy, maintain 3x8)

    unilateral DB curl -
    2x18 each side w/ 30 lb

    band push down -
    2x22

    hip mobility
    t-spine mobility
    shoulder mobility

    Fun.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #8777
    fiendish thingy
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    91662575

    Today -

    back squat - (belt 5th notch and L knee sleeves)
    5x5 w/ 295 lb (felt easier than last week)

    RDL -
    3x10 w/ 225 lb progress by 10 (I knocked the weight down significantly compared to last week and started doing higher rep. my back has felt totally fine on RDLs, but I don't want to push loading too quickly)

    belt squat -
    3x12 +150 lb next week knock down weight and do higher reps

    hip mobility
    t-spine mobility
    shoulder mobility

    Solid.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #8778
    fiendish thingy
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    91662575

    Today -

    warm up

    OHP -
    3x10 w/ 135 lb volume PR (hit my goal for this training phase) do 3x8 next week

    tempo weighted chin up - (3 second hold at top, 3 second eccentric)
    5x1 +75 lb do 3x1 next week

    weighted push up -
    3x10 +50 lb PR do 3x8 next week and place folded yoga mat on back to get weights to hold still

    unilateral landmine row -
    3x10 each side bar +65 lb

    OHEE barbell -
    2x8 w/ 115 lb

    band unilateral curl -
    2x20 w/ orange band

    hip mobility
    t-spine mobility
    shoulder mobility

    Fun. Long session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #8779
    fiendish thingy
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    91662575

    Yesterday -

    front squat - (no belt, no knee sleeves, as usual since I started doing these again)
    4x5 w/ 225 lb (I hit my goal to make it up to 4x5 w/ 225 lb without any assistive equipment. next week do 4x5 while wearing knee sleeves and test with belt

    deadlift -
    4x5 w/ 305 lb

    unilateral RDL -
    3x10 each w/ 100 lb

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8780
    fiendish thingy
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    91662575

    Yesterday -

    bench press -
    3x5 w/ 240 lb (do 3x5 next week, get psyched up before each set

    weighted chin up -
    3x3 +70 lb (3x2 next week)

    Viking press unilateral -
    2x5 each side bar +65 lb PR
    1x4 each side bar +65 lb do 3x3 next week w/ 2.5 lb jump

    feet on bench inverted row -
    3x10 +25 lb (do 3x10 +30 next week)

    DB curl -
    2x20 each w/ 20 lb

    band push down -
    2x23

    hip mobility
    t-spine mobility
    shoulder mobility

    Fun.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #8781
    fiendish thingy
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    ^I made a mistake above. I actually did 4x5 in the bench press, not 3x5 (3x5 is what I'll do next week).
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #8782
    fiendish thingy
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    91662575

    Yesterday

    back squat - (belt 5th notch, L knee sleeves)
    5x5 w/ 305 lb (felt solid, stick with 5x5 next week to attempt training phase goal)

    RDL - (straps, no belt, as always)
    3x10 w/ 235 lb

    belt squat -
    2x18 w/ 130 lb add 5 lb next week

    t-spine mobility
    shoulder mobility
    hip mobility

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8783
    fiendish thingy
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    91662575

    Yesterday -

    OHP -
    2x8 w/ 140 lb

    tempo weighted chin up - (3 second pause at top, 3 second eccentric)
    3x1 +80 lb

    weighted push up -
    2x10 +55 lb PR

    unilateral landmine row -
    3x10 each side bar +70 PR

    band OHEE -
    3x12 red band

    band unilateral curl -
    2x22 orange band

    hip mobility
    shoulder mobility
    t-spine mobility

    Fun.
    Last edited by fufu; 01-10-2022 at 06:01 AM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #8784
    fiendish thingy
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    91662575

    Today -

    warm up

    front squat - (belt on and L knee sleeves, both for first time since doing these again. I think first time ever wearing belt on these)
    2x5 w/ 235 lb (belt and knee sleeves definitely help. more in the tank. these felt really solid)

    deadlift - (DOH grip, chalk, no belt)
    2x5 w/ 315 lb (just not feeling these, so cut 2 sets off. gym was 41 degrees, left knee got tweaked on first set of deadlifts, and I felt unfocused. I took a video and form was great and weight moved fast, but mentally my confidence was low)

    unilateral RDL -
    3x10 each side w/ 105 lb

    hip mobility
    tspine mobility
    shoulder mobility

    Good stuff. Kept thinking about my back on deadlift, although I had no nerve pain or sensations entire workout, and haven't for a long time.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #8785
    fiendish thingy
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    91662575

    Yesterday -

    bench press -
    3x5 w/ 245 lb (solid)

    weighted chin up -
    3x2 +75 lb

    unilateral viking press -
    1x3 each side bar +70 lb (2nd set was not happening on left side. could do on right side, but didn't because don't want to encourage asymmetry of strength)

    foot on bench weighetd inverted row -
    3x10 +35 lb

    hip mobility
    t-spine mobility
    shoulder mobility
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #8786
    fiendish thingy
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    63 Posts
    Rep Points
    91662575

    Today -

    warm up

    back squat - (belt 5th notch, L knee sleeves)
    3x5 w/ 315 lb (originally planned for 5 sets, but garage gym was 32 degrees today and my left knee was feeling a bit tweaked, didn't feel as prepared as I'd like to be for all 5 sets)

    RDL - (straps, no belt, as always)
    1x3 w/ 255, 275, 295, 305, 315 (first time doing an RDL over 300 lb since I hurt my back last March)

    hip mobility
    t-spine mobility
    shoulder mobility

    Today was the last day of this training phase, which has lasted for about 12 weeks. Zero nerve pain or sensations today while training today, and virtually the same for this entire phase, which feels fantastic. May focus on hypertrophy next, or a combination of absolute strength in a few select lifts while doing hypertrophy overall.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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